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e.g. gluten-free low cholesterol recipes, how to lower cholesterol
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This delicious courgette and goats cheese mini frittata recipe is low cost and easy to make. Vegetarian and gluten free, they make a great snack for the kids' lunchbox and they freeze well. With plenty of fibre, they are also a great healthy breakfast or morning snack.
1 Preheat oven to 180°C. Grease a 12-hole (¹/³-cup capacity) non-stick muffin pan. Line bases with circles of baking paper.
2 In a large non-stick frying pan, heat oil over medium. Cook onion, stirring, for 15 minutes, or until golden and lightly caramelised. Stir in courgette and half of the chives. Remove from heat.
3 In a large jug, whisk eggs and milk. Divide courgette mixture among prepared muffin holes. Pour over egg mixture. Scatter over walnuts and cheese. Bake for 20 minutes, or until just set. Leave to cool in the pan for 5 minutes, then turn out onto a wire rack. Serve frittatas sprinkled with remaining chives.
You can store frittatas in an airtight container in the fridge for up to three days.
For a balanced breakfast, enjoy 3 of these protein-rich frittatas, a piece of fruit and some yoghurt for extra fibre and calcium.
Calories 164 cal
Kilojoules 690 kJ
Total fat 11 g
Saturated fat 3 g
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